Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

What we're going to talk about today is how intermittent fasting, aka time-restricted feeding, impacts weight loss, fat loss in particular, muscle maintenance and loss and gain, organ health, such as gut health and liver health, the genome, the epigenome, inflammation, sickness, recovery, and healing from sickness, exercise, cognition, mood, and lifespan.

今天我们要讨论的是间歇性禁食，又名限时进食，如何影响减肥，特别是脂肪减少，肌肉维持和损失和增加，器官健康，如肠道健康和肝脏健康，基因组，表观基因组，炎症，疾病，恢复和疾病康复，运动，认知，情绪和寿命。

So, let's talk about eating and what happens when you eat, and let's talk about fasting, or not eating, and what happens when you fast.

那么，让我们谈谈饮食以及吃东西时会发生什么，让我们谈谈禁食或不吃东西以及禁食时会发生什么。

If ever there was a topic that is controversial, especially on the Internet, it is that of diet and nutrition.

如果说有一个话题是有争议的，尤其是在互联网上，那就是饮食和营养。

So, I'm wading into this with a smile and in eager anticipation of all the, "But, but, but this, and but, but that.

所以，我带着微笑涉足这件事，并热切地期待着所有这些，“但是，但是，但是这个，但是，但是那个。

And wait, but this showed that." Here's the deal, we need to precisely define what it is that we're talking about when we talk about nutrition.

等等，但这表明了这一点。”事情是这样的，当我们谈论营养时，我们需要准确定义我们在谈论什么。

I'm going to give you an example of a study that was published a few years ago, 2018, by a colleague of mine at Stanford, Chris Gardner.

我将向您举一个几年前（即 2018 年）由我在斯坦福大学的同事 Chris Gardner 发表的一项研究的例子。

He's a terrific professor of nutrition and has done a, a lot of important studies on how nutrition impacts different aspects of health.

他是一位出色的营养学教授，并就营养如何影响健康的不同方面进行了大量重要研究。

This paper, where Chris is the first author, it's Gardner et al 2018 JAMA, looked at

这篇论文，Chris是第一作者，是Gardner et al 2018 JAMA，看过

weight loss in people following one particular diet versus another particular diet.

遵循一种特定饮食的人与另一种特定饮食的人的体重减轻。

And this was a 12-month weight loss study, so it was focused specifically on weight loss, although they looked at some other parameters as well.

这是一项为期 12 个月的减肥研究，因此它特别关注减肥，尽管他们也研究了一些其他参数。

And the basic conclusion of the study was that there was no significant difference in weight change between people following a healthy low-fat diet versus a healthy low-carbohydrate diet with significantly more dietary fats in them.

该研究的基本结论是，采用健康低脂饮食的人和采用膳食脂肪含量明显更高的健康低碳水化合物饮食的人之间，体重变化没有显着差异。

This caused a lot of ripples in the world of nutrition and nutritional science, and certainly in the general population.

这在营养和营养科学界，尤其是普通大众中引起了很大的涟漪。

Because anyone that understands diet and nutrition would immediately say, "But wait, there are all sorts of different implications of eating one type of diet, say low carbohydrate, higher fats, versus a higher carbohydrate, lower fat diet." And indeed there are.

因为任何了解饮食和营养的人都会立即说：“但是等等，吃一种饮食会产生各种不同的影响，比如低碳水化合物、高脂肪饮食，与高碳水化合物、低脂肪饮食。”确实有。

This study was focused specifically on fat loss and on weight loss.

这项研究特别关注减脂和减肥。

So, as we discuss time-restricted feeding, we need to be very precise about what are the effects of time-restricted feeding, and of eating in particular ways at particular times.

因此，当我们讨论限​​时喂养时，我们需要非常精确地了解限时喂养以及在特定时间以特定方式进食的影响。

We are going to emphasize again whether or not the study was done in mice or in humans, in athletes, in men, in women, or both.

我们将再次强调这项研究是在小鼠、人类、运动员、男性、女性或两者中进行的。

But the study from Gardner and colleagues is a beautiful study, and really emphasizes that if one's main goal is simply to lose weight, then it really does not matter what one eats, provided that the number of calories burned is higher than the number of calories ingested.

但加德纳及其同事的研究是一项精彩的研究，它真正强调，如果一个人的主要目标只是减肥，那么吃什么并不重要，只要燃烧的卡路里数量高于摄入的卡路里数量。

However, anyone out there who understands a little bit of biology, or a lot of biology, will agree that there are many factors that impact that calories burned part of the equation.

然而，任何了解一点生物学或大量生物学知识的人都会同意，有很多因素会影响卡路里燃烧的一部分。

Some of those are obvious.

其中一些是显而易见的。

So, for instance, amount of exercise, type of exercise, basal metabolic rate, how much energy one burns just sitting there.

例如，运动量、运动类型、基础代谢率、一个人坐在那里会消耗多少能量。

I've talked before on this podcast about NEAT, non-exercise induced thermogenesis, where if people bounce around a lot and fidget a lot, they can burn anywhere from 800 to 2,000 calories per day.

我之前在这个播客中谈到过 NEAT、非运动引起的生热作用，如果人们经常跳来跳去、烦躁不安，他们每天可以燃烧 800 到 2,000 卡路里。

So, their quote unquote basal metabolic rate is actually much higher simply because they're fidgeters.

因此，他们的基础代谢率实际上要高得多，只是因为他们坐立不安。

Whereas people who tend to be more stationary have a lower basal metabolic rate on average.

而倾向于静止不动的人平均基础代谢率较低。

There's great science to support this.

有伟大的科学支持这一点。

Metabolic factors and hormones are also very important.

代谢因素和激素也非常重要。

Hormones such as thyroid hormone, and insulin, and growth hormone, and the sex steroid hormones, testosterone and estrogen, those levels will also profoundly influence the calories out, the calories burned component of the calories in, calories out equation.

甲状腺激素、胰岛素、生长激素、性类固醇激素、睾酮和雌激素等激素的水平也会深刻影响卡路里消耗、卡路里消耗、卡路里摄入、卡路里消耗等式。

So, if out there on the Internet or in listening to a particular podcast or speaker somebody says, "This is the ideal diet," or, "Calories in, calories out does not matter," or, "Calories in, calories out is the only thing that matters," I think it's very important to understand that there are some foundational truths, such as calories in, calories out, but that of course hormone factors, and the context in which a given diet regimen is taking place, are exceedingly important.

因此，如果在互联网上或在听特定播客或演讲者时有人说，“这是理想的饮食”，或者“卡路里摄入、卡路里消耗并不重要”，或者“卡路里摄入、卡路里消耗是唯一重要的事情”，我认为了解一些基本事实非常重要，例如卡路里摄入、卡路里消耗，但当然激素因素以及特定饮食方案的背景是极其重要的。

So, there's no way that we can drill into every aspect of a given feeding plan or feeding schedule that would allow us to tap into every aspect of the list that I

因此，我们无法深入研究给定喂养计划或喂养时间表的各个方面，从而使我们能够深入了解我所列出的列表的各个方面。

read out before, weight loss, fat loss, muscle, organ, genome, epigenome, inflammation, exercise, cognition, mood, and lifespan.

之前读过，减肥、减脂、肌肉、器官、基因组、表观基因组、炎症、运动、认知、情绪和寿命。

But today we're going to be very precise about how time-restricted feeding, it's very clear from both animal studies and human studies, can have a very powerful and positive impact on everything from weight loss and fat loss to various health parameters.

但今天我们将非常精确地了解限时喂养如何对从体重减轻和脂肪减少到各种健康参数的各个方面产生非常强大和积极的影响，从动物研究和人类研究中都可以清楚地看出。

This is a beautiful literature that's emerged mostly in the last 10 or 15 years.

这是一部美丽的文学作品，大多是在过去 10 或 15 年里出现的。

So, there is a perfect diet for you, and today I'm going to arm you with the mechanisms and understanding that will allow you to define what that perfect diet is, and will allow you to eat on a schedule and will, and to eat the things that are going to best serve your goals.

所以，有一个适合你的完美饮食，今天我将用一些机制和理解武装你，让你定义什么是完美的饮食，让你按计划和意愿饮食，吃最能实现你目标的东西。

Some simple rules about eating.

关于饮食的一些简单规则。

First of all, when you eat, typically your blood glucose, your blood sugar, will go up.

首先，当你吃东西时，通常你的血糖会升高。

Also, insulin levels will go up.

此外，胰岛素水平也会升高。

Insulin is a hormone that's involved in mobilizing glucose from the bloodstream.How much your glucose and insulin go up depends on what you eat and how much you eat.

胰岛素是一种参与从血液中调动葡萄糖的激素。血糖和胰岛素升高的程度取决于您吃的食物和吃的量。

In general, simple sugars, including fructose from fruit, but also sucrose and glucose, and simple sugars will raise your insulin and blood glucose more than complex carbohydrates, things like grains and breads and pastas and so forth.

一般来说，单糖，包括水果中的果糖，还有蔗糖和葡萄糖，单糖比复杂碳水化合物、谷物、面包和面食等更能提高胰岛素和血糖。

And grains and breads and pastas and so forth will raise your blood glucose more than fibrous carbohydrates like lettuce and broccoli and things of that sort.

谷物、面包和意大利面等食物比生菜、西兰花等纤维碳水化合物更容易升高血糖。

Protein has a somewhat moderate or modest impact, and fat has the lowest impact on raising your blood glucose and blood insulin.

蛋白质对血糖和血胰岛素的影响较小，而脂肪对血糖和胰岛素的影响最小。

So, what you eat will impact how steep a rise in blood glucose and insulin takes place, and there are a number of factors that are related to your individual health that will also dictate how steep and how high that rise in glucose and insulin will be.

因此，您吃的东西会影响血糖和胰岛素上升的幅度，并且有许多与您的个人健康相关的因素也会决定血糖和胰岛素上升的幅度和高度。

The longer it's been since your last meal, the lower, typically, your blood glucose and insulin will be, and the higher things like GLP-1, glucagon-like peptide-1.

距离上一顿饭的时间越长，您的血糖和胰岛素通常会越低，而 GLP-1（胰高血糖素样肽-1）等物质会越高。

Glucagon being a hormone that's also secreted when you are in a fasted state or a low blood glucose state.

胰高血糖素是一种激素，当您处于禁食状态或低血糖状态时也会分泌。

It's involved in mobilizing various energy sources from the body, including fat through what we call lipolysis, also using carbohydrates, and potentially even using muscle as a source of energy.

它涉及调动体内的各种能量来源，包括通过我们所说的脂肪分解产生的脂肪，也使用碳水化合物，甚至可能使用肌肉作为能量来源。

So, that's kind of

所以，这有点像

a fire hose of information about what happens when you eat and don't eat, but just think of it this way.

关于你吃和不吃时会发生什么的大量信息，但只要这样想就可以了。

Blood sugar and insulin go up when you eat, they go down when you don't eat, and other hormones go up when you don't eat.

当你吃东西时，血糖和胰岛素会上升，当你不吃东西时，它们会下降，当你不吃东西时，其他激素会上升。

So, there are hormones associated with the fasted state, and there are hormones associated with the eating and having just eaten state.

因此，有一些激素与禁食状态相关，也有一些激素与进食和刚刚进食状态相关。

Now, the most important thing to understand is that,

现在，最重要的是要理解，

like everything in biology, this is a process that takes time.

就像生物学中的一切一样，这是一个需要时间的过程。

So, insulin and glucose go up when we eat, and it takes some period of time for them to go down.

因此，当我们进食时，胰岛素和血糖会上升，并且需要一段时间才能下降。

Even if we stop eating, they will remain up for some period of time and then go back down.

即使我们停止进食，它们也会保持上升一段时间，然后又下降。

It takes time.

这需要时间。

This is very important because if you look at the scientific literature on fasting, on time-restricted feeding, it's absolutely clear that the health benefits, not just the weight loss benefits, but that the health benefits from time-restricted feeding occur because certain conditions are met in the brain and body for a certain amount of time.

这一点非常重要，因为如果你看一下关于禁食和限时进食的科学文献，你会发现，很明显，健康益处不仅仅是减肥的好处，而且限时进食对健康的益处也是因为大脑和身体在一定时间内满足了某些条件而产生的。

And that gives us an anchor for, from which to view what eating is in terms of how it sets conditions in the body over time.

这为我们提供了一个依据，让我们可以根据饮食如何随着时间的推移对身体产生影响来看待饮食是什么。

And if that sounds overly analytic, I promise you, this is the simplest and best way to think about any eating schedule or any eating plan.

如果这听起来过于分析，我向你保证，这是思考任何饮食计划或任何饮食计划的最简单、最好的方法。

So, I think it's fair to say that in the field of nutrition, there are a few landmark studies that serve as really strong anchors for building our understanding of what to eat and what not to eat and when to eat, depending on our goals.

因此，我认为可以公平地说，在营养领域，有一些具有里程碑意义的研究可以作为真正强有力的基础，帮助我们了解吃什么、不吃什么以及何时吃，具体取决于我们的目标。

The Garner study that I mentioned earlier is one such study.

我之前提到的加纳研究就是这样一项研究。

In that it says if your goal is weight loss, it really does not matter what foods you consume, provided that you consume a sub-maintenance caloric diet.

也就是说，如果您的目标是减肥，那么只要您摄入的是低热量饮食，那么吃什么食物并不重要。

However, I want to emphasize again, that sets aside issues of adherence, meaning how easy or hard it is to adhere to a given diet.

然而，我想再次强调，这抛开了坚持问题，这意味着坚持特定饮食有多容易或多困难。

Some people find it much easier to follow a high-fat, low-carbohydrate diet.

有些人发现遵循高脂肪、低碳水化合物饮食要容易得多。

Some people fall, follow a different diet because it's much easier for them to follow.

有些人跌倒后，会采取不同的饮食习惯，因为这样对他们来说更容易遵循。

And some people are concerned with mental performance and athletic performance.

有些人关心心理表现和运动表现。

So, that study doesn't say there's a best diet.

所以，这项研究并没有说存在最好的饮食。

What it says is that what you consume is less important than the amount of food that you consume, at least for sake of weight loss, not necessarily for sake of health.

它所说的是，你吃的东西比你吃的食物的量更重要，至少是为了减肥，不一定是为了健康。

Now, the study that I'm going to refer to next is what I would consider the second major pillar of nutritional studies.

现在，我接下来要提到的研究是我认为营养研究的第二个主要支柱。

This was a paper in mice that set the basis for studies in humans that came later.

这篇针对小鼠的论文为后来的人类研究奠定了基础。

And the title of this paper is Time-Restricted Feeding Without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet.

这篇论文的标题是“限时喂养而不减少热量摄入可预防高脂肪饮食小鼠的代谢疾病”。

So, the title tells us a lot.

所以，标题告诉了我们很多。

It says that what's varied in this study is not what these mice ate, it was when they ate it.

它说，这项研究中的变化不是这些老鼠吃了什么，而是它们吃的时间。

One of the most important things to take away from this study was that mice that ate a highly palatable, high-fat diet, a great-tasting diet, but only during a restricted feeding window of each 24-hour cycle, maintained or lost weight over time.

这项研究最重要的一点是，吃高度适口、高脂肪饮食、美味饮食的小鼠，但仅在每个 24 小时周期的有限进食窗口内，随着时间的推移，体重会保持不变或减轻。

Whereas mice that ingested the same diet, same amount of calories, but had access to those calories around the clock, gained weight, became obese and quite sick.

而摄入相同饮食、相同量卡路里但全天候获取这些卡路里的小鼠体重会增加、变得肥胖并且病得很重。

And as an additional second point, the mice that restricted their feeding window to a particular portion of eight hours of every 24-hour cycle

作为额外的第二点，小鼠将其进食窗口限制在每个 24 小时周期的 8 小时的特定部分

actually showed some improvement in important health markers, and what was even more incredible is that mice that only ate during a particular feeding window

实际上，重要的健康指标有所改善，更令人难以置信的是，只在特定进食窗口期间进食的小鼠

also experienced some reversal of some prior negative health effects.

也经历了一些先前的负面健康影响的逆转。

Not only did restricting food to a particular phase of the 24-hour cycle benefit things like lean body mass and fat loss and a number of health parameters that I'll talk about in a moment, but it also anchored all the gene systems of the body and provided a more regular, stable, so-called circadian rhythm or 24-hour rhythm.

将食物限制在 24 小时周期的特定阶段不仅有益于瘦体重和脂肪减少以及我稍后将讨论的许多健康参数，而且还锚定了身体的所有基因系统，并提供了更规律、更稳定的所谓昼夜节律或 24 小时节律。

You may be surprised to learn that 80%, 80% of the genes in your body and brain are on a 24-hour schedule.

你可能会惊讶地发现，你身体和大脑中80%、80%的基因都是按24小时安排的。

That is, they change their levels going from high to low and back to high again across the 24-hour cycle.

也就是说，它们的水平会在 24 小时周期内从高变低，然后再次变回高。

And when those genes are high at the appropriate times and low at the appropriate times, meaning their expression is high and low at the appropriate times, and therefore...The proper RNAs and proteins are made because DNA encodes for RNA, RNA is translated into proteins.

当这些基因在适当的时间高和低时，意味着它们的表达在适当的时间高和低，因此......适当的RNA和蛋白质被制造出来，因为DNA编码RNA，RNA被翻译成蛋白质。

When that happens, your health benefits.

当这种情况发生时，您的健康就会受益。

When those genes are not expressed at the right times, when they're high or low at the wrong times of each 24-hour cycle, that's when you get negative health effects.

当这些基因没有在正确的时间表达时，当它们在每个 24 小时周期的错误时间高或低时，就会对健康产生负面影响。

And while this was in mice, we now know that this also occurs in humans.

虽然这是在老鼠身上发生的，但我们现在知道这也发生在人类身上。

So, if you want to be healthy, you want your organ health, your metabolic health to be entrained properly, one of the most important things you can do is to eat at the appropriate time of each 24-hour day.

所以，如果你想要健康，想要你的器官健康、你的新陈代谢健康得到适当的促进，你能做的最重要的事情之一就是在每天 24 小时的适当时间吃饭。

When mice can eat around the clock, bad things happen, and one of the bad things that happens is that the liver suffers.

当老鼠可以全天候进食时，就会发生不好的事情，其中​​发生的坏事之一就是肝脏受损。

Fatty deposits in the liver, other factors in the liver essentially taking down the pathway of liver disease.

肝脏中的脂肪沉积，肝脏中的其他因素基本上会破坏肝脏疾病的途径。

The time-restricted feeding essentially reversed that, or led in many cases to an even healthier liver condition.

限时喂养基本上扭转了这一局面，或者在许多情况下导致了更健康的肝脏状况。

So, restricting your feeding to a particular window every 24-hour cycle has clearly been shown now in mice and in humans to enhance liver health, which is wonderful.

因此，现在已经在小鼠和人类身上清楚地表明，将每 24 小时周期的进食时间限制在特定的时间范围内可以增强肝脏健康，这真是太棒了。

How does it do this?

它是如何做到这一点的？

Well, it happens because food intake, as I mentioned earlier, sets certain conditions in the body that last for a period of time.

嗯，正如我之前提到的，这种情况的发生是因为食物摄入会在体内设定某些持续一段时间的条件。

Anytime we eat, there's a period of time that's required for so-called digestion, but also gastric emptying, and other processes related to breaking down that food and utilizing it.

每当我们吃东西时，都需要一段时间来进行所谓的消化，还需要一段时间进行胃排空，以及与分解和利用食物相关的其他过程。

That process of breaking down food involves certain cellular functions that, if they're ongoing throughout the 24-hour cycle or even extended too far across the 24-hour cycle, meaning you're eating across a 14 or a 16 hour, an 18-hour window, that causes serious problems.

分解食物的过程涉及某些细胞功能，如果这些功能在整个 24 小时周期中持续进行，甚至在 24 小时周期中持续时间过长，意味着您要在 14 或 16 小时、18 小时窗口内进食，就会导致严重问题。

So, by eating around the clock, you're making yourself sicker.

因此，全天候进食只会让自己病情加重。

By eating at restricted periods of time each 24-hour day, you're actually making yourself healthier and you are activating certain processes that can positively impact both weight, either maintenance or loss of weight, and blood glucose regulation.

通过每天 24 小时在有限的时间内进食，您实际上可以让自己变得更健康，并且可以激活某些可以对体重（维持体重或减轻体重）以及血糖调节产生积极影响的过程。

As we move forward and we talk about intermittent fasting, I want to start to establish a foundational protocol that all of us, any of us can use in order to maximize your particular goals.

当我们继续讨论间歇性禁食时，我想开始建立一个基本协议，我们所有人，任何人都可以使用它来最大限度地实现您的特定目标。

There are some absolutes within this realm of time-restricted feeding.

在限时喂养的领域里有一些绝对的东西。

Here are a couple of absolutes that you would want to consider.

以下是您需要考虑的几个绝对因素。

First of all, it pays off in the metabolic sense and in the health sense and in the weight maintenance or loss sense to not ingest any food in the first hour after waking, and potentially for longer.

首先，从新陈代谢的角度、健康的角度以及体重维持或减肥的角度来看，在醒来后的第一个小时内不摄入任何食物，甚至可能持续更长时间，都是有好处的。

The second major pillar that's well-supported by research is that for the two and ideally three hours prior to bedtime, you also don't ingest any food, or liquid calories for that matter.

研究充分支持的第二个主要支柱是，在睡前两个小时，最好是三个小时内，您也不要摄入任何食物或液体卡路里。

So, let's deal with this first question of when is the ideal feeding window?

那么，让我们来解决第一个问题：什么时候是理想的喂养窗口？

And here again, we're thinking about a schedule of eating that involves eating at least once every 24 hours, not two-day or three-day or every other day fasts.

在这里，我们再次考虑一个饮食计划，其中至少每 24 小时吃一次，而不是两天、三天或每隔一天禁食一次。

So, it turns out that the answer to the question, when is it best to eat, is actually best answered by thinking about the other side of the coin, which is, when is it best to fast?

所以，事实证明，什么时候最好吃这个问题的答案实际上最好通过思考硬币的另一面来回答，即什么时候最好禁食？

So, because we are fasting during sleep, it's very clear that it's best to extend the sleep-related fast

因此，由于我们在睡眠期间禁食，因此很明显，最好延长与睡眠相关的禁食时间

either into the morning or to start it in the evening.

要么从早上开始，要么从晚上开始。

Now, this might seem kind of obvious, but it's actually not so obvious.

现在，这看起来似乎很明显，但实际上并不那么明显。

You could place that feeding window early in the day, middle of the day, or late in the day.

您可以将喂食窗口设置在一天的早些时候、中午或一天的晚些时候。

Let's think about what happens when we sleep.

让我们想想当我们睡觉时会发生什么。

When we sleep, our body undergoes a number of different processes in the brain and body in order to recover the cells and tissues.

当我们睡觉时，我们的身体会在大脑和身体中经历许多不同的过程，以恢复细胞和组织。

Many of you have probably heard of autophagy, which is essentially a cleaning up, a gobbling up of dead cells and cells that are injured or sick, and this is a natural process that occurs, and it occurs mainly during sleep, although not only during sleep.

你们中的许多人可能听说过自噬，它本质上是一种清理，吞噬死亡细胞和受伤或生病的细胞，这是一个自然发生的过程，它主要发生在睡眠期间，尽管不仅仅是在睡眠期间。

Fasting of any kind does tend to enhance autophagy.

任何形式的禁食确实都会增强自噬。

So, when we're asleep, the bad cells are getting gobbled up and eaten, and the good cells also are undergoing certain repair mechanisms mainly related to, or at least governed by those circadian genes that we talked about earlier, those clock genes.

因此，当我们睡觉时，坏细胞会被吞噬并吃掉，而好细胞也会经历某些修复机制，这些修复机制主要与我们之前讨论过的昼夜节律基因（即时钟基因）有关，或者至少受其控制。

So, one thing is certain, that you want your eating window to be tacked or attached to your sleep-based fasting in a way that makes it easier for you to get into the fasted state for a period of time.

因此，有一件事是肯定的，您希望您的饮食窗口与基于睡眠的禁食结合起来，以便您更容易进入一段时间的禁食状态。

Now, most people find it very hard to only eat in the middle of the day.

现在，大多数人发现只在中午吃饭非常困难。

So, while that's best, it's ideal for sake of the fasting-related improvements in health, it is not ideal and it's not very applicable to most work and family and social situations.

因此，虽然这是最好的，但对于与禁食相关的健康改善而言，它是理想的，但它并不理想，也不太适用于大多数工作、家庭和社交场合。

Most people eat breakfast with others and/or eat dinner with others.

大多数人与他人一起吃早餐和/或与他人一起吃晚餐。

But in general, it's hard to restrict your feeding window to just the absolute middle of the day.

但总的来说，很难将你的喂食时间限制在一天中的绝对中午。

But from a purely health perspective and a very objective way, that would be the ideal situation.

但从纯粹的健康角度和非常客观的角度来看，这将是理想的情况。

It does appear beneficial to grab ahold of that sleep-related fast, meaning you don't want your feeding window to be too close to bedtime, and that's why we came up with this kind of foundational pillar, which is at least no eating for the first hour after waking, but also no eating within two to three hours prior to bed.

抓住与睡眠相关的禁食似乎确实有益，这意味着您不希望进食时间太接近就寝时间，这就是为什么我们提出了这种基本支柱，即至少在醒来后的第一个小时内不要进食，而且在睡前两到三个小时内不要进食。

So, from both a practical and a health perspective, and a purely objective view of how intermittent fasting works and can benefit us, starting to eat each day somewhere around 10:00 AM or around noon, and then allowing a feeding window that goes until 6:00 or maybe 8:00 PM, th-That seems to me like the kind of schedule that will allow you to get the most out of intermittent fasting, time-restricted feeding, but does not set you up to be really out of sync with the social rhythms in most cultures.

因此，从实用和健康的角度来看，从纯粹客观的角度来看间歇性禁食如何发挥作用并让我们受益，每天在上午 10:00 左右或中午左右开始进食，然后允许喂食窗口一直持续到下午 6:00 或晚上 8:00，在我看来，这种时间表可以让您充分利用间歇性禁食、限时喂食，但又不会让您与社会真正脱节。大多数文化中的节奏。

If you think about it from the perspective of, say, a noon to 8:00 feeding window, what you'll find is that you're able to eat lunch with others, if you like, or by yourself.

如果您从中午到 8:00 的进食窗口的角度思考，您会发现您可以与其他人一起吃午餐（如果您愿意），也可以自己吃午餐。

You will be able to eat dinner at a reasonable hour, at least in most countries and most cultures, eating dinner somewhere between 6:30 and 7:00 PM is typical.

您可以在合理的时间吃晚餐，至少在大多数国家和文化中，通常在下午 6:30 到 7:00 之间吃晚餐。

When you say a feeding window that goes until 8:00, that doesn't mean sitting down to dinner at 8:00.

当您说喂食时间持续到 8:00 时，并不意味着要在 8:00 坐下来吃晚饭。

That means your last bite of food or ingestion of any liquid calories was at 8:00 PM.

这意味着您最后一口食物或摄入任何液体卡路里是在晚上 8:00。

Assuming that you go to bed somewhere between 10:00 PM and 1:00 AM, that allows this tapering off or this transition from feeding to a fasted state, and still allows you to capitalize on the special period of fasting, that is sleep-related fasting.

假设您在晚上 10:00 到凌晨 1:00 之间上床睡觉，这样可以逐渐减少进食量或从进食过渡到禁食状态，但仍然可以利用特殊的禁食期，即与睡眠相关的禁食。

And again, I want to emphasize that the fasting that occurs during sleep is vital, and eating too close to sleep will disrupt that fasting-related sleep.

我想再次强调，睡眠期间的禁食至关重要，睡前吃东西会扰乱与禁食相关的睡眠。

The important thing here is to establish a feeding window that you can comfortably manage, okay?

这里重要的是建立一个你可以轻松管理的喂养窗口，好吗？

Meaning that, on average, you can obey an eight-hour feeding window or a 10-hour feeding window, and then to place that feeding window in a social and life context that you can manage on a regular basis.

这意味着，平均而言，您可以遵守 8 小时或 10 小时的喂养窗口，然后将该喂养窗口置于您可以定期管理的社交和生活环境中。

Now, there are two key points that have been gleaned from the scientific data about this feeding window and when to place it.

现在，从关于这个喂养窗口以及何时放置它的科学数据中收集到了两个关键点。

First of all, we can say is that the seven to nine hour feeding window produces all of the major health benefits of time-restricted feeding, as well as being pretty straightforward for most people to adhere to on a regular basis.

首先，我们可以说，七到九小时的喂养时间可以带来限时喂养的所有主要健康益处，而且对于大多数人来说，定期坚持是非常简单的。

And on a regular basis turns out to be very important.

事实证明，定期进行非常重要。

I'll get back to that point in a moment.

我稍后会回到这一点。

Whereas the four to six hour eating window doesn't seem to serve people as well as, say, a seven or eight hour eating window, simply because people are over-eating during that eating window.

然而，四到六个小时的饮食窗口似乎并不像七或八小时的饮食窗口那样为人们服务，仅仅是因为人们在该饮食窗口期间吃得过多。

So, let's talk about some conditions where having the feeding window early in the day would actually be very beneficial.

那么，让我们来谈谈在一天中较早的喂食窗口实际上非常有益的一些情况。

If your main interest is maintaining and/or building muscle, then it can be beneficial to ingest protein early in the day.

如果您的主要兴趣是维持和/或增强肌肉，那么在一天的早些时候摄入蛋白质可能是有益的。

You would still want to obey this, what we're calling a kind of foundational rule, of no...

你仍然想遵守这一点，我们称之为一种基本规则，不......

not eating any food for the first hour post-waking.

醒来后的第一个小时不吃任何食物。

And the cut-off for when you would want to eat protein would be sometime before 10:00 AM, and there I'm averaging across a number of different situations.

您想吃蛋白质的截止时间是上午 10:00 之前的某个时间，我对多种不同情况进行了平均。

Now, it's not as if at 10:01 AM, a gate slams shut and you can't generate hypertrophy.

现在，并不是说在上午 10:01，一扇门突然关上，你就无法产生肥大。

Of course that's not the case.

当然事实并非如此。

However, it's very interesting that it doesn't matter when the resistance training, the load-bearing exercise occurs in the 24-hour cycle, so whether or not, in other words, people are training early in the day or they're training late in the day, it still appears that ingesting protein early in the day favors hypertrophy.

然而，非常有趣的是，阻力训练、负重训练何时发生在 24 小时周期中并不重要，因此，换句话说，无论人们是在一天的早些时候进行训练还是在一天的晚些时候进行训练，似乎在一天的早些时候摄入蛋白质仍然有利于增肌。

So, obviously we don't want to be overly neurotic about this stuff, but because this is an episode about the science of intermittent fasting and time-restricted feeding, as important as how long your feeding window is is where that feeding window resides in each 24-hour cycle, and perhaps even more important than that is that it be fairly regular where that feeding window resides.

所以，显然我们不想对这些东西过于神经质，但因为这是关于间歇性禁食和限时喂养科学的一集，与您的喂养窗口有多长一样重要的是该喂养窗口在每个 24 小时周期中所处的位置，也许比这更重要的是该喂养窗口所在的位置相当规律。

Because even if you have a very short feeding window, if it's drifting around from day to day, that actually offsets a number of the positive health effects of intermittent fasting.

因为即使你的进食窗口很短，如果它每天都在变化，这实际上会抵消间歇性禁食的一些积极的健康影响。

Along those lines, however, there are things that we can all do that will allow us to offset some of the drift, if you will, that we experience or that we induce in terms of when our feeding window occurs, or that the feeding window might push out a little later and then s- therefore start a little later the next day.

然而，沿着这些思路，我们都可以做一些事情，让我们能够抵消一些漂移，如果你愿意的话，我们经历过的，或者我们在喂食窗口何时出现方面引起的，或者喂食窗口可能会推得晚一点，然后——因此第二天开始得晚一点。

There are things that we can do and there are things that we can take, and so I'd like to discuss those briefly.

有些事情我们可以做，有些事情我们可以接受，所以我想简要讨论一下这些事情。

So, throughout this episode, I've more or less been alluding to the fact that when you eat, there's some period of time afterwards in which you're actually still eating, at least from the perspective of metabolism, because glucose is up, insulin is up, and you're undergoing different metabolic and digestive pro- processes that don't really speak to you being in a fasted state, right?

所以，在这一集里，我或多或少地提到了这样一个事实：当你吃东西时，有一段时间你实际上还在吃东西，至少从新陈代谢的角度来看是这样，因为葡萄糖上升，胰岛素上升，你正在经历不同的代谢和消化过程，这些过程并不能真正说明你处于禁食状态，对吧？

It's not just about when you take your last bite or your last sip.

这不仅仅是关于您何时吃最后一口或最后一口。

However, there are things that we can do to accelerate the transition from a fed state to a fasted state, and so I'd like to discuss what those are.

然而，我们可以采取一些措施来加速从进食状态到禁食状态的过渡，所以我想讨论一下这些是什么。

So, there's a fun and exciting concept which is glucose clearing.

因此，有一个有趣且令人兴奋的概念，那就是葡萄糖清除。

You may have heard the old adage that if you take a 20 or 30-minute walk after dinner, that it accelerates the rate at which you digest that food, and indeed it does.

您可能听说过一句古老的格言：如果晚饭后散步 20 或 30 分钟，就会加快消化食物的速度，事实确实如此。

So, for instance, if you were to eat a meal that ended at 8:00 PM and then plop to the couch, it would be five or six hours until you have transitioned from a fed state to a fasted state.

因此，举例来说，如果您在晚上 8:00 吃完一顿饭，然后扑通扑通地躺在沙发上，那么您需要五到六个小时才能从进食状态过渡到禁食状态。

However, you can accelerate that considerably by taking a 20 or 30-minute just light walk.

然而，您可以通过 20 或 30 分钟的轻松步行来大大加快这一速度。

And this gets back to this key feature of our biology, which is that what we eat, when we eat, when we exercise, when we view light, it's about setting a context or a set of conditions in your brain and body.

这又回到了我们生物学的一个关键特征，那就是我们吃什么、什么时候吃、什么时候锻炼、什么时候看到光，都是为了在你的大脑和身体中设定一个背景或一组条件。

So, it's not so much about the activities that you undergo, it's about the activities you undergo and their relationship to one another over time.

因此，重要的不是您所经历的活动，而是您所经历的活动以及随着时间的推移它们之间的关系。

And so in this way, it really beautifully highlights the way that your biology is interacting all the time.

因此，通过这种方式，它确实完美地突出了您的生物体一直相互作用的方式。

Now, there are other ways to clear out blood glucose

现在，还有其他方法可以清除血糖

that involve supplements or prescription drugs.

涉及补充剂或处方药。

These are so-called glucose disposal agents.Glucose disposal agents, such as metformin, which is a prescription drug, or berberine, which is an over-the-counter substance, will lead to very dramatic reductions in blood glucose.

这些就是所谓的葡萄糖处理剂。葡萄糖处理剂，例如二甲双胍（一种处方药）或小檗碱（一种非处方药），会导致血糖急剧下降。

Now, I've tried berberine before, and what I can tell you is that if you take berberine, which by the way is very much like metformin, its effects are almost identical to metformin in fact, but it's much less expensive and it's over-the-counter.

现在，我以前尝试过小檗碱，我可以告诉你的是，如果你服用小檗碱，顺便说一下，它非常像二甲双胍，它的效果实际上与二甲双胍几乎相同，但它便宜得多，而且是非处方药。

If you take berberine and you have not ingested carbohydrates, many people, including myself, experience a splitting headache.

如果你服用小檗碱但没有摄入碳水化合物，很多人，包括我自己，都会感到头痛欲裂。

You become hypoglycemic because it is a glucose clearing agent.

你会出现低血糖，因为它是一种葡萄糖清除剂。

Nowadays, there are a number of commercially available continuous glucose monitors.

如今，有许多市售连续血糖监测仪。

I've tried one of these.

我已经尝试过其中之一。

It involves putting, uh, a, a, what's essentially a patch with a little needle that goes into your skin, which is continuing, continually, excuse me, monitoring your blood glucose.

它涉及将，呃，a，a，本质上是一个带有小针的贴片，插入您的皮肤，这会持续不断地监测您的血糖。

And you can look at it at an app on your phone, and you can learn a lot that way about how different foods impact the increases and decrease in blood glucose.

你可以通过手机上的应用程序查看它，这样你就可以了解很多关于不同食物如何影响血糖升高和降低的信息。

If you're doing experiments with berberine or metformin, you can see how those impact your blood glucose.

如果您正在使用小檗碱或二甲双胍进行实验，您可以了解它们如何影响您的血糖。

You can see how exercise, HIT training, or otherwise imp- impacts blood glucose, excuse me again.

您可以看到运动、HIT 训练或其他方式如何影响血糖，再次抱歉。

I have to say that glucose clearing agents that involve a walk or exercise, moderate or intense, are going to be a lot easier to titrate and adjust the levels of than things that you're going to take, where you have to ingest the dosage.

我不得不说，涉及步行或运动（中度或剧烈）的葡萄糖清除剂将比您要服用的药物（您必须摄入剂量）更容易滴定和调整其水平。

And then once you ingest a certain dosage, you're along for the ride, at least until the effects of that particular compound wear off.

一旦你摄入了一定的剂量，你就会跟着一起走，至少直到该特定化合物的作用消失为止。

In the fasted state, a number of different proteins that are expressed in cells undergo changes in their expression.

在禁食状态下，细胞中表达的许多不同蛋白质的表达发生变化。

When we are fasted, we tend to reduce the activity of a particular protein called mTOR, mammalian target of rapamycin.

当我们禁食时，我们往往会降低一种称为 mTOR 的特定蛋白质的活性，mTOR 是哺乳动物雷帕霉素的靶标。

mTOR is very active in cells while they are growing.

mTOR 在细胞生长过程中非常活跃。

So, one way I'd like you to think about the fed state is that when you eat or when you don't eat, when you're fed, when you're fasted, you are either promoting cellular growth of all kinds, or you're promoting cellular repair and clearance of all kinds.

所以，我希望你对进食状态的一种思考是，当你吃或不吃时，当你吃饱时，当你禁食时，你要么促进各种细胞生长，要么促进各种细胞修复和清除。

And so again, this is about setting conditions in the brain and body.

再说一遍，这是关于在大脑和身体中设置条件。

It's not so much about when you eat food A or B, it leads to increases in mTOR.

这与您何时吃食物 A 或 B 无关，它会导致 mTOR 增加。

Anytime you eat any food, doesn't matter if it's plant-based, animal based, fat, protein, carbohydrate, doesn't matter, you are biasing your system towards a biochemical state of cell growth.

每当你吃任何食物时，无论它是植物性的、动物性的、脂肪、蛋白质、碳水化合物，都无关紧要，你都会使你的系统偏向细胞生长的生化状态。

And anytime you haven't eaten for a while or blood glucose is low, you are biasing your system toward a state of cellular repair.

每当您有一段时间没有进食或血糖较低时，您就会使您的系统偏向细胞修复状态。

And this is why people who do not suffer from any blood glucose regulation issues take things like berberine as glucose disposal agents, or take metformin.

这就是为什么没有任何血糖调节问题的人会服用小檗碱等药物作为葡萄糖处理剂，或服用二甲双胍。

I'm not necessarily suggesting that you do that, but it's because those things mimic fasting.

我不一定建议你这样做，但这是因为这些事情模仿禁食。

They create situations in the body that promote things like AMPK and the sirtuins and others to push your body and your system down a route of repair, even though you might have just eaten a meal an hour ago.

它们会在体内创造一些环境，促进 AMPK 和 Sirtuins 等物质的产生，从而推动您的身体和系统走上修复之路，即使您可能一小时前刚吃过饭。

Along the lines of the health benefits of intermittent fasting, there are nice data showing improvements in the gut microbiome, and in particular, in the treatment of irritable bowel syndrome and other forms of colitis.

除了间歇性禁食对健康的益处之外，有很好的数据显示肠道微生物群的改善，特别是在肠易激综合症和其他形式的结肠炎的治疗方面。

It appears that intermittent fasting can reduce the amount of so-called lactobacillus that's present in the gut.

间歇性禁食似乎可以减少肠道中所谓的乳酸菌的数量。

And lactose, bacillus is, when in high levels, is correlated with a number of different metabolic disorders.

乳糖、芽孢杆菌在高水平时与许多不同的代谢紊乱相关。

At the same time, time restricted feeding seems to enhance the proliferation of some of the gut microbiota like oscillibacter and some of the other ones that promote healthy mucosal lining and that promote better overall intestinal function.

与此同时，限制喂养时间似乎会促进一些肠道微生物群的增殖，例如颤动杆菌和其他一些促进健康粘膜内层并促进更好的整体肠道功能的微生物群。

There are some data that point to differences in the effects of intermittent fasting for males versus females.

有一些数据表明间歇性禁食对男性和女性的影响存在差异。

Those data right now only come from mice.

目前这些数据仅来自小鼠。

That study was published by Satchin Panda recently.

Satchin Panda 最近发表了这项研究。

We still await the studies in humans.

我们仍在等待人体研究。

Some people do not do well on intermittent fasting, either in terms of mood or hormone health.

有些人在间歇性禁食中表现不佳，无论是在情绪还是激素健康方面。

And so everyone needs to determine for themselves whether or not having a time restricted feeding window is good for them, how long that time restricted feeding window should be.

因此，每个人都需要自己确定时间限制喂养窗口是否对他们有好处，时间限制喂养窗口应该是多长。

I think eight hours is kind of a nice minimum to adhere to based on everything that we've covered today.

根据我们今天介绍的所有内容，我认为八小时是一个很好的最低限度。

And for some people, time restricted feeding is not going to be compatible with hormone health for them.

对于某些人来说，限时喂养与他们的荷尔蒙健康不相容。

For them, eating more meals spread throughout the day, presumably smaller meals, same caloric intake, is going to be more beneficial for their hormones.

对于他们来说，全天多吃几餐，大概少食多餐，摄入相同的热量，对他们的荷尔蒙更加有益。

This is something that is going to be individual and is going to have to be determined on an individual basis.

这是因人而异的事情，必须根据个人情况来决定。

However, if you're going to try time restricted feeding, I do want to remind you that taking a period of three to seven or ideally 10 days to transition into it, not just going, flipping from eating to three meals a day that span from 6:00 AM to 10:00 PM and suddenly going to an eight-hour feeding window, but rather winnowing down that feeding window about an hour or so per day is going to allow the hormone systems of your body, including leptin, the hypocretin orexin system, which are systems within the body that signal to the brain that food is about to come.

然而，如果您打算尝试限时喂食，我确实想提醒您，需要 3 至 7 或理想情况下 10 天的时间来过渡，而不是简单地从早上 6:00 到晚上 10:00 的一日三餐，然后突然进入 8 小时的喂食窗口，而是筛选出每天大约一个小时左右的喂食窗口，这样可以让您体内的激素系统（包括瘦素、下丘脑分泌素）得到充分发挥。食欲素系统，这是体内的系统，向大脑发出食物即将到来的信号。

Allowing those systems to adjust so that you're not overwhelmingly hungry, irritable, and you're not throwing your whole hormone system out of whack.

让这些系统进行调整，这样你就不会极度饥饿、烦躁，并且不会让你的整个荷尔蒙系统失控。

I keep coming back to this eight-hour feeding window, and I want to provide a little more basis for it, and just to encourage that it's not completely arbitrary.

我不断地回到这个八小时的喂养窗口，我想为此提供更多的基础，只是为了鼓励它不是完全任意的。

There's a particular study that I'd like to highlight, mainly because I don't expect people to delve into the full reference list of the other review.

我想强调一项特别的研究，主要是因为我不希望人们深入研究其他评论的完整参考列表。

And this is a study that was carried out between Satchin Panda's lab and Krista Varady's lab.

这是 Satchin Panda 实验室和 Krista Varady 实验室之间进行的一项研究。

So, this is a collaboration.

所以，这是一次合作。

The study was carried out in humans and is entitled, Effects of Eight-Hour Time-Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Ad- D- Adults.

这项研究是在人类身上进行的，题为“八小时限时喂养对肥胖 Ad-D- 成人体重和代谢疾病风险因素的影响”。

Excuse me.

打扰一下。

And this study essentially showed, I'll just read the conclusions, that an eight-hour time-restricted feeding produces a mild caloric restriction and weight loss....

这项研究基本上表明，我只想读一下结论，八小时的限时喂养会产生轻微的热量限制和体重减轻......

without calorie counting.

无需计算卡路里。

So that's key, right?

所以这是关键，对吧？

These people aren't calorie counting.

这些人不会计算卡路里。

Somehow just by adhering to an eight-hour window, they are

不知何故，只要坚持八小时的窗口期，他们就可以

taking in fewer calories than they're burning off, and clinically it reduced blood pressure.

摄入的卡路里少于消耗的卡路里，临床上它可以降低血压。

So, I mention this study not because there aren't many others involving the eight-hour feeding window also in humans, but because the eight-hour feeding window has been tested in obese adults, in non-obese adults, and there are even a few studies in children.

所以，我提到这项研究并不是因为在人类中涉及八小时喂养窗口的其他研究并不多，而是因为八小时喂养窗口已经在肥胖成人和非肥胖成人中进行了测试，甚至还有一些针对儿童的研究。

So, this eight-hour window seems to be a really good rule of thumb and a kind of anchor around which we can each think about incorporating time-restricted feeding.

因此，这八小时的时间窗口似乎是一个非常好的经验法则，也是我们每个人都可以考虑纳入限时喂养的一个锚点。

Any discussion about fasting would be incomplete without a discussion about what does and does not break a fast.

如果不讨论什么可以打破禁食，什么不可以打破禁食，任何关于禁食的讨论都是不完整的。

Insofar as the scientific literature says, drinking water will not break your fast.

据科学文献所述，喝水不会破坏你的斋戒。

Drinking tea will not break your fast.

喝茶不会破坏你的斋戒。

Drinking coffee, provided it is black coffee, will not break your fast.

喝咖啡，只要是黑咖啡，就不会破坏你的斋戒。

Ingesting caffeine in pill form will not break your fast.

摄入药丸形式的咖啡因不会破坏你的禁食。

There are other things that won't break your fast.

还有其他一些事情不会破坏你的斋戒。

For instance, eating one peanut when deep in a fasted state will not break your fast.

例如，在深度禁食状态下吃一颗花生并不会破坏你的禁食。

However, if you just finished a meal that included carbohydrates or it was a very large meal of any kind an hour ago, yes indeed, eating one peanut could break your fast.

然而，如果您在一小时前刚刚吃完一顿含有碳水化合物的饭菜，或者是一顿非常大的饭菜，那么确实，吃一颗花生可能会破坏您的禁食。

So, it's all contextual.

所以，这都是上下文相关的。

That's what's really important to understand.

这才是真正需要理解的重要之处。

And unless you're going to wear a continuous glucose monitor and set an absolute numerical threshold for what it is to break your fast, I think there are some simple rules that we can follow.

除非您要佩戴连续血糖监测仪并为打破禁食设置绝对数值阈值，否则我认为我们可以遵循一些简单的规则。

First of all, anything that involves sugar, in particular simple sugars, can potentially break your fast.

首先，任何涉及糖的东西，尤其是单糖，都可能破坏你的禁食。

For instance, if you drink a can of soda pop,

举例来说，如果你喝一罐汽水，

unless you just ran an ultra-marathon, you're breaking your fast, okay?

除非你刚刚跑了一场超级马拉松，否则你就打破了禁食，好吗？

Eat a piece of pizza, you're breaking your fast.

吃一块披萨，你就打破了斋戒。

So, you can start to see where there's, uh, a lot of wiggle room and it's very contextual.

所以，你可以开始看到哪里有，呃，有很多回旋余地，而且它是非常相关的。

Today we've really bypassed the discussion about foods of a particular origin or type, animal-based or plant-based, but all the same rules apply within this thing that we call intermittent fasting or time-restricted feeding.

今天，我们确实绕过了对特定来源或类型的食物（动物性或植物性食物）的讨论，但所有相同的规则都适用于我们所说的间歇​​性禁食或限时进食。

So, what breaks a fast will depend, and what you want to eat or what you are willing to eat, that's a totally separate manner from when you eat.

因此，开斋取决于你想吃什么或你愿意吃什么，这与你吃饭时完全不同的方式。

But as we've established, when you eat is vitally important.

但正如我们已经确定的那样，什么时候吃东西至关重要。

There is one particular thing that one can ingest that can help manage psychologically and performance-wise through the fasting portion of the intermittent fasting and get you to your feeding window, and that's salt.

人们可以摄入一种特殊的东西，可以帮助在间歇性禁食的禁食部分中进行心理和表现方面的管理，并让您到达进食窗口，那就是盐。

Many people find that the kind of lightheadedness, the shakiness that's accustomed with having slightly low blood sugar can be offset by taking a half-teaspoon or so of sea salt, or even just a tiny pinch of salt, and putting it into some water and drinking it.

许多人发现，轻微低血糖带来的头晕、颤抖可以通过服用半茶匙左右的海盐，甚至一小撮盐，放入水中饮用来缓解。

What is it doing?

它在做什么？

How is it offsetting all this?

它如何抵消这一切？

Well, salt water actually has a mild effect as a glucose disposal agent, but it has a stabilizing effect on blood volume.

嗯，盐水实际上作为葡萄糖处理剂具有温和的作用，但它对血容量有稳定作用。

And so because sodium brings with it water and the so-called osmolarity of your blood in your body depends on the salt levels

因为钠会带来水，而体内血液的渗透压取决于盐含量

in your blood and brain and body, many people find that if they're feeling shaky, they're feeling lightheaded, they can't concentrate, they think they need sugar or food, but what will actually remedy that is some salt.

在你的血液、大脑和身体中，许多人发现，如果他们感到颤抖，他们会感到头晕，他们无法集中注意力，他们认为他们需要糖或食物，但真正可以补救的是一些盐。

And all it requires really is a small pinch of salt, ideally Himalayan or sea salt if you want to get fancy about it, but table salt would be fine.

它所需要的只是一小撮盐，如果你想喜欢的话，最好是喜马拉雅盐或海盐，但食盐也可以。

In a moment I'd like to review the parameters of a ideal feeding schedule for you and give you the variables that you can plug into your lifestyle and your preferences.

稍后我想为您回顾一下理想的喂养计划的参数，并为您提供可以融入您的生活方式和偏好的变量。

So, first of all, you do not want to ingest food for at least, I want to emphasize, at least 60 minutes post waking up.

因此，首先，我想强调的是，您至少在起床后 60 分钟内不想进食。

Second, you want to avoid ingesting any food for the two to three hours prior to bedtime.

其次，睡前两到三个小时内避免摄入任何食物。

Remember that the sleep-related fasting is especially important

请记住，与睡眠相关的禁食尤其重要

because of all the cellular repair processes that occur in the liver, in the gut, in the microbiome, in the brain, all over the body, and because of the way that that coordinates the expression of the clock genes that are then going to wick out and have many other positive effects on health, including weight and fat loss.

因为肝脏、肠道、微生物群、大脑、全身的所有细胞修复过程，以及协调时钟基因表达的方式，这些基因随后会消失并对健康产生许多其他积极影响，包括体重和脂肪减少。

But in addition to that, liver health, et cetera.

但除此之外，肝脏健康等等。

An eight-hour feeding window as a target seems to be the best target feeding window.

以八小时喂养窗口为目标似乎是最佳目标喂养窗口。

Shorter feeding windows of four to six hours tend to lead to over-eating and potentially increases in weight.

四到六个小时的较短喂养时间往往会导致暴饮暴食，并可能导致体重增加。

Regular placement of the eating window or feeding window every 24 hours is important.

每 24 小时定期放置一次进食窗或喂食窗非常重要。

You don't have to be absolutely rigid and neurotic about this, but you don't want it sliding around on the weekends so that it's starting two hours later and ending two hours later a couple days a week, because then you start to offset many of the positive health effects that have been demonstrated for time-restricted feeding.

你不必对此绝对僵化和神经质，但你不希望它在周末滑动，这样一周几天就会晚两个小时开始，两小时后结束，因为这样你就开始抵消限时喂养所带来的许多积极的健康影响。

When should that eight-hour window be placed within each 24-hour cycle?

每个 24 小时周期内应该在什么时候放置 8 小时窗口？

Well, let's talk about ideal.

好吧，我们来谈谈理想。

Ideal, if you really want to maximize all the health benefits of time-restricted feeding, you need to extend the fast around sleep on both sides.

理想情况下，如果您真的想最大限度地发挥限时喂养的所有健康益处，您需要延长两侧睡眠期间的禁食时间。

You would place it smack dab in the middle of the day.

你可以把它放在一天的中间。

It would be a schedule in which you started eating, for instance, at 10:00 AM and you stopped eating at 6:00 PM, an absolutely dreadful schedule for anyone that wants to have some semblance of a normal life, in my opinion.

例如，您在上午 10:00 开始进食，下午 6:00 停止进食，在我看来，对于任何想要过上正常生活的人来说，这绝对是一个可怕的时间表。

It's not really compatible with most schedules, although some people might be able to do it.

尽管有些人可能能够做到，但它与大多数时间表并不真正兼容。

Of course you have to take into consideration when you exercise, if you exercise.

当然你要考虑到你什么时候运动，如果你运动的话。

For instance, I like to exercise early in the day.

例如，我喜欢早上锻炼身体。

If I run or if I do some moderate or light intensity exercise, regardless of what type of exercise it is, I have no trouble waiting until my feeding window kicks in around noon or even 2:00 PM.

如果我跑步或者做一些中等或轻度的运动，无论是什么类型的运动，我都可以毫不费力地等到中午甚至下午 2:00 左右我的进食窗口开始。

But if I do high intensity weight training, for instance, early in the day, or if I run sprints and I do that at 7:00 AM or 8:00 AM, by 11:00 AM I am very, very hungry and it's hard for me to do other things, concentrate, et cetera.

但是，如果我在早上进行高强度举重训练，或者如果我在早上 7:00 或 8:00 进行短跑训练，到了上午 11:00，我会非常非常饥饿，并且很难做其他事情、集中注意力等等。

If you're one of these people or you're somebody who really is trying to emphasize hypertrophy or maintenance of muscle, then it does seem that ingesting protein early in the day is beneficial, that it can be more readily converted into muscle tissue.

如果您是这些人中的一员，或者您是真正想要强调肌肉肥大或维护的人，那么在一天的早些时候摄入蛋白质似乎确实是有益的，因为它可以更容易地转化为肌肉组织。

Another thing that we can add to this summary, or key points related to time-restricted feeding, is the use of glucose disposal agents and-or behaviors.

我们可以在这个总结中添加的另一件事，或与限时喂养相关的要点，是葡萄糖处理剂和/或行为的使用。

If you find that you've eaten too close to a period of time in which you would prefer to be fasting, that's when a 30-minute brisk walk or even modest walk after

如果您发现自己吃的东西太接近您希望禁食的一段时间，那么可以在禁食后进行 30 分钟的快走，甚至是适度的步行

eating can be beneficial.

吃东西可能是有益的。

And then there are the things like Metformin and berberine, and I mentioned earlier why you would want to approach those with the appropriate level of caution and figure out the dosages for you.

还有像二甲双胍和小檗碱这样的东西，我之前提到过为什么你要以适当的谨慎程度对待这些药物并找出适合你的剂量。

And for some people the dosages will be 0 milligrams is going to be ideal.

对于某些人来说，0 毫克的剂量是理想的。

I know we covered a lot of information today.

我知道我们今天涵盖了很多信息。

I hope you learned a lot about time-restricted feeding.

我希望您了解了很多有关限时喂养的知识。

I hope you learned a lot about metabolism and energy and health, and how when you eat is as important as what you eat.

我希望你学到了很多关于新陈代谢、能量和健康的知识，以及你什么时候吃东西和你吃什么一样重要。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。